We got back from St. Louis Monday afternoon. Let’s just say I’m feeling quite large because we did not hold back on vacation. Ice cream, BBQ, LOTS of beer….and that was just Saturday! We had a blast but I am feeling a bit bloated still so I’ve been drinking a lot of lemon water and really watching my calorie intake. Give me a few days and I’m sure I’ll be back to normal! Here is everything I ate and drank on Tuesday.
4:30am – Pre-workout
I always drink 1 full liter of water when I get up. On week days when I workout first thing, I drink half the liter plain and mix the other half with 1 scoop MusclePharm Assault (fruit punch flavor). I also take 1 BCAA capsule pre-workout and 1 post-workout.
I had 1/4 cup 1% cottage cheese mixed with 1/4 scoop MusclePharm Isolate Protein (chocolate).
6:30am – Meal #1
1 large egg + 3 large egg white scrambled with 50 grams broccoli (the broccoli was already cooked) then topped with salt and Cholula. I also had 1 slice Alvarado Street Bakery Flaxseed Bread, 1 oz mashed avocado sprinkled with salt and red pepper flakes and 1/2 oz raw almonds (12 if you do not have a scale).
9:30am – Meal #2
Mid-morning I had 1 banana-coconut oatmeal cup. I made these a few weeks ago during meal prep and froze 6 of them. I didn’t have a ton of time for meal prep this week so I pulled four of those puppies out! I also had 4 egg whites, 3/4 Tbsp almond butter, and 1/3 scoop MusclePharm Isolate Protein (vanilla). I measure everything with a scale so that is why I have 3/4 Tbsp and 1/3 scoop. I measure it based on grams.
12:00pm – Meal #3
Lunch was a spinach chicken salad. I used about 2 cups raw spinach, 35 grams grape tomatoes, 1 oz broccoli slaw, 60 grams chopped gala apple, 1 Tbsp feta, 1 Tbsp Craisins, 1 oz avocado, and 5 oz grilled chicken. It was fantastic. After four days of vacation-eating (aka minimal veggies and high-calorie foods), it was nice to get back to a salad! Donny had a dinner last week where he made spinach salad with feta and Craisins so I am benefiting from the leftovers!
3:30pm – Meal #4
My mi-afternoon meal was 5 oz cod (grilled in foil packets), 3 Tbsp brown rice, 50 grams broccoli, 50 grams cauliflower, 50 grams zucchini, and 30 grams cooked carrots.
6:30pm – Meal #5
Dinner was 3 oz New York Strip and a side of white bean, corn, and pepper salad. Donny sautéed a can of Northern beans, 2 cups sweet corn, 1/4 red onion, and some sliced bell peppers in 1/2 Tbsp extra virgin olive oil. I put the entire recipe in as a whole and then figured out I could eat 1/4 of the recipe to fit my macros. Usually I add each individual item but it got too hard so I changed tactics! It was actually quite a bit of the bean mixture!
According to My Fitness Pal I consumed 1,587 calories, 161 grams protein (1 over my goal), 117 grams carbs (3 under my goal), and 58 grams fat (5 over my goal). Not too shabby! I am still trying to figure out how to hit my macros now that I’ve decreased my calories slightly. It isn’t a big change, but definitely makes me more conscious of it. I was getting pretty used to knowing exactly what I could eat and how much. I just need to work in this 1,600 calorie range for a bit and I’ll figure it out again.
Let me know if you have any questions!
